Friday 12.7.18

Essentials:
A.
4 Sets
Deadlift x 5 reps @Tempo 2020*50% of Deadlift*
Rest 20 sec
Romanian Deadlift x 3 reps*50% of Deadlift*
Rest 20 sec
Hang Squat Clean x 3 reps *Empty Barbell*
On the 4min Marks

B.
15min EMOM
Min 1-5 – Barbell Bent Over Row x 8-12 reps
Min 6-10 – Hanging Knee Raises x 8-12 reps
Min 11-15 – Ring Pull x 8-12 reps

C.
3 Sets
Rope Climb attempts x 2 reps
360 degree Plank Walk x 1 reps per direction
On the 3 min Marks

Fitness:
A.
4 Sets
Podium Clean Deadlift x 5 reps @Tempo 2020
Rest 20 sec
Clean Romanian Deadlift x 3 reps
Rest 20 sec
Squat Clean x 3 reps
60-75% of Clean
On the 4min Marks

B.
15min EMOM
Min 1-5 – Muscle Up (Ring or Bar) x 1-3 reps
Min 6-10 – Chest to Bar x 3-8 reps
Min 11-15 – Ring Pull x 8-12 reps

C.
3 Sets
Rope Climb x 2 reps
Handstand Walk x 25ft
On the 3 min Marks

Performance:
A.
4 Sets
Podium Clean Deadlift x 5 reps @Tempo 2020
Rest 20 sec
Podium Clean Pull x 3 reps
Rest 20 sec
Squat Clean x 3 reps
60-75% of Clean
On the 4min Marks

B.
15min EMOM
Min 1-5 – Muscle Up x 2-4 reps
Min 6-10 – Chest to Bar x 8-12 reps
Min 11-15 – Ring Pull x 10-15 reps

C.
3 Sets
L-Sit Rope Climb x 2 reps 12ft *Start seated on ground*
Handstand Walk x 25ft or over obstacle
On the 3 min Marks